Today is World Diabetes Day and we should all be paying attention and working to understand the the facts and effects it is having on the America people.
More than 29 million people in the United States have diabetes, up from the previous estimate of 26 million in 2010, according to a report released today by the Centers for Disease Control and Prevention. One in four people with diabetes doesn’t know he or she has it.
Another 86 million adults – more than one in three U.S. adults – have prediabetes, where their blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Without weight loss and moderate physical activity, 15 percent to 30 percent of people with prediabetes will develop type 2 diabetes within five years.
These rates are scary and should be a red flag to all of us, but even more for people of color. When my husband was diagnosed we went through a depressing period, him moping and me researching and trying to help him. Nothing worked until he was ready to do the work and now we are on the success side of curing him of diabetes. The work is hard and you need a support system so here are my tips for beating “The sugar” (aka what worked for us)
Understand Your Levels.: When you’re diagnosed with diabetes you will be bombarded with information. There will be dr’s keep asking you if you understand, say No and make them explain. In this microwave medical world we live in, it is important that you force your GP to explain the details behind the A1c tests, the healthy ranges and what you need to do to get there.
In order to be successful in your treatment of diabetes you must maintain insulin levels lower than 110 and A1c should hover below 7. This may seem like an easy enough task but it can prove difficult if you don’t..
2) Understand the Glycemic Index: The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels.Choosing food low on the glycemix index scale will help boost your fiber (important to keep your digestive track working and helping your body break down carbohydrates ) and lessen your blood sugar spikes..
3) Get Moving: While diabetes is often linked to obesity, when my husband found out he was in great shape (215lbs at 6’3), after he found out, he gave into his depression and gained weight. Most of it in his middle section (DANGER)!
We made simple changes because his night vs my day schedule made it difficult to hit the gym foe an hour. So we started small things, walking to the store (8 blocks away) instead of driving, riding bikes when the weather permitted, watching TV and doing planks or core work. These small changes helped both of us.
Visit my IG for my favorite 15 min workout and stretch.
4) Take Your Medications. Look I know it is a helluva pain to remember but it is a MUST. Take your medications at the same time everyday. With the adjustments in your food, your workouts, you will see a change.
5) Don’t Give In Or Give Up! Diabetes is a curable diseases. You don’t have to give up your entire life and everything you love to be successful and live diabetes free but you have to have a little gumption and stick to your plan!
Now let’s get to curing this beatable disease!